WELLNESS RESET & GIFT BOX GIVEAWAY

Could you use a reset?

From Covid and quarantine, to protests, and political views, who hasn’t been a little off their rocker?!

It’s times like these when it’s most beneficial and necessary to find support in achieving balance with health and self care.

Have you taken the action steps necessary to take care of yourself holistically?

It doesn’t have to be hard!

Kalli and I created an incredible program to make this process easy and fun for you!

Kalli (CEO of Studio Ginger) and I have come together to develop a 10 day virtual retreat to come back enjoying the self care routines including virtual fitness classes, plant based nutrition education and meal plans, mindset exercises, and even products sent to your home!

Toned in 10

Our “Toned in 10” holistic health reset challenge starts June 22 and there are only 10 spots left eligible to receive a gift box (value of over $150) including a full sized tub of KOS protein powder (your choice of flavor!), a full sized tub of Bogavia essential face cream, full sized box of Banza pasta, Karma Nuts, and more!

What’s Included?

• Daily virtual group fitness classes
• Daily nutrition and mindset workshops
• 10 high protein vegan full days of eating meal plans
• Gift box (if you are one of the first 50 people to sign up!)
• Facebook group community, connection, and accountability
• One-on-one accountability with Kalli and I
• A self care transformation coming from love and empowerment!

Who can join?
This is open to anyone looking for an health upgrade with mindset, plant based nutrition, fitness, and community

When is it?
June 22-July 1st, 2020

Where is it?
Facebook group community and Zoom calls for classes and workshops.
Classes and workshops are recorded – so no worries if you can’t make them all!
Daily accountability of your choice: text, voice memo, instagram message, up to you!

Pricing
Early bird price: $99 for the whole program + gift box until June 18th!
Regular Price: $120 if you sign up after June 18th.

CLICK HERE to sign up for the TONED IN 10 challenge

Set the right goals

I got off the phone today with a client who is just finishing up with my online holistic health program.

She was so liberated because: she came in to work with me with the goal to lose 8lbs, and left the program feeling more free, intuitive, balanced, confident, and happy (and not weighing herself at all)

She previously had goals to lose weight, which left her feeling anxious around food, and in her body.

She now has goals to take care of herself, and has new empowering beliefs around what is possible for her!

Our Story
Kalli and I have a unique spin on wellness and self care.
We share in the video above our story with disordered eating and our approach to helping people achieve health in a balanced way.

We’re not here to focus on weight loss or rigidity around clean eating and forcing exercise.

We’re here to embrace what true holistic health looks and feels like: free, confident, present, grateful, proud, and sustainable.

Do Not Miss Out!

This is going to be so much fun!

As someone who values their well being reading this email, I know you are willing to do what it takes to step in the discomfort of taking full responsibility for your health.

CLICK HERE to sign up for the TONED IN 10 challenge

and feel free to respond to this email with whatever questions or concerns you have, would love to connect!

Can’t wait to see you in there!

Be sure to send this email to a friend who could use some help!
If you’re reading on your phone, screenshot and tag me on instagram in your stories @vitamin.katie and let me know how this was helpful. I would love to connect 

If you’d like help on your health and fitness journey, click here to apply to work together.

Sending love!
Katie 🙂

You can get 20% off using code VITAMINKATIE on all products from these distributors:
My FAVE Redd Vegan Adaptogenic Protein Bars
Your Super Superfood Blends, Teas,  and Organic Plant Protein
Lyfe Fuel Fortified Protein, Super Algae Omegas, and Probiotics

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3 Seed Parmesan Cheese | Vegan, Gluten Free, Packed With Micronutrients

Ahh how is your sweet summer going?

It’s definitely that time of year when we want silky smooth skin (I mean, don’t we always). Plus if you’ve ever had dandruff, or brittle hair and nails, this recipe is a must for you! Its got great sources of trace minerals like zinc and selenium as well as vitamin E and healthy fats that are so essential for a glow up. Also, the nutritional yeast is a b-complex powerhouse to help you feel super energized and buzzin like you’re made for.  Not to mention is goes PERFECTLY on top of all the seasonal pesto, tomato, basil pasta perfections you’ve been enjoying lately 😛 Give this one a go!

3 Seed Parmesan Cheese

Makes ~10-15 servings

1 cup Brazil nuts
1 cup raw pumpkin seeds
1 cup sunflower seeds
3/4 cup nutritional yeast
0.5-3 tsp salt
1 tsp garlic powder

Blend in a food processor S blade until perfect parm consistency

Enjoy! :-*

Raspberry Cheesecake | Vegan, Gluten Free, Divine

Make it cherry ;P Haha have fun with this one! You seriously can’t mess it up. I invite you to truly savor the beautiful people in our lives right now and have this memorial day be one of utmost gratitude. If you are having a celebration and feel anxious around food at parties, this is your time to seriously practice self trust, self love, and release the ideas of shame around certain foods. We are here to be happy and free, and we can choose a perception that serves us. No more beating ourselves up. Just fully enjoy!

If you feel called to help those who have been wounded in war, whether that be physically, mentally, or even a loved one of a wounded warrior, I invite you to donate to the Wounded Warrior Project. This is a very progressive organization active in helping those who need it most. I am confident the funds will help. Or, if you live in the SoCal area, it would be awesome to see you at their 5k in late August.

Crust:

• 20 medjool dates, pitted
• 6 oz raw almonds
• 1 tsp vanilla extract

Steps:

1. Line a 9×6 baking dish with parchment paper (feel free to try round spring cake pan, pie plate, or square pan!)
2. Using food processor S blade, blend the crust ingredients until well combined and pressable texture for crust, nice and chunky, not paste or butter
3. Press crust evenly into parchment lined dish

Cheesecake:

• 2 cups raw cashews, soaked in the fridge overnight and drained
• 7 medjool dates, pitted
• 1 cup plant based yogurt, I like lavva brand
• 2 cups raspberries or frozen pitted cherries
• 1 tsp vanilla extract
• 1-2 more cups raspberries or frozen cherries, blended, to make a decorative swirl

Steps:

1. Soak cashews overnight, drain and rinse.
2. Blend cheesecake in a high-speed blender like a Vitamix or use your food processor S blade again.
3. Spread evenly over crust and freeze overnight
4. Keep in the fridge for up to 1 week

5 Soy-Free Vegan Protein HACKS + “TUNA” MELT SANDWICH RECIPE

So if you really knew me, you would know that I have considered myself vegan for 8+ years and I LOVE SEAFOOD. I grew up north of Boston where lobster rolls, clam chowdah, tuna melts, cod, haddock, salmon, scallops, muscles.. all of it. Were what I grew up on and 😛 I’m obsessed with. AND I chose not to purchase those foods anymore because of many reasons, a few I mentioned in the video. My mom’s birthday was Sunday May 19th and I know one of her favorite meals is a simply divine tuna melt. So I made, in honor of her, the best damn vegan tuna melt everr. 

!!  TuNa MeLt  !!

Chickpea “Tuna” Adapted from the amazing forks over knives website

• 1 can chickpeas, drained and mashed
• 3 Tbsp tahini
• 1-2 tsp mustard
• ¼ cup onion
• ¼ cup celery
• ¼ cup pickle
• kelp
• Turmeric
• Salt
• Pepper

Mix well!

Ooey Gooey Melty Cheez:

• 2 C. potatoes, diced large
• 1 C. carrots, diced large
• 1/2 C. water
• 1/4 C. olive oil (or just use 1/4 an avocado)
• 2 tsp. salt
• 1 Tbsp. lemon juice (fresh is best!)
• 1/2 C. nutritional yeast flakes
• 1/4 tsp. onion powder
• 1/4 garlic clove (or 1/4 tsp powder)
• Dash of cayenne

1. Boil the potatoes and carrots until soft.
2. Blend potatoes and carrots with the rest of the ingredients on high in blender until the cheese is extremely smooth. I use my high-powered VitaMix blender.
3. Store in refrigerator for up to a week

Enjoy!!

Taco ‘Meat’, Nacho ‘Cheese’, and Baked Tortilla Chips | Cinco De Mayo Recipes – Dietitian Vitamin Katie

I’ve decided if you don’t like Mexican food, you simply haven’t tried enough of it yet. There is such variety! The colors, flavors, textures YUM! Like. They had avocado toast on lock way before it became a $15 hot ticket item at legit every cafe in Beverly Hills. The recipes I provided below are off the chaaaiinnss people. Like. SERIOUSLY. I made them with my friend Sky and she actually, after trying one chip with nacho cheese and taco meat, fell to the ground and yelled, “How have I lived so many days without this!?” lol Seriously so good. Can’t wait for you to try!

United We Dream

In this video, I put more on the table than just a few healthy recipes. As a Zumba instructor, Mexican food connoisseur, and a friend to many who identify as Hispanic, Mexican, and Latino, I gave a shout out to the organization United We Dream for taking a stand. I hope you check them out and support! With how grateful I am for all of the diversity of cultures in my life, it can be overwhelming feeling like there is nothing I can do to help. United We Dream makes it easy and I am so grateful.  If you just want the recipes skip forward to 7:27 in the video. 

Taco ‘Meat’:

•2 cups zucchini, finely diced
•1 cup brazil nut, ground (I used walnut)
•½ cup crimini mushrooms, finely diced
•½ cup onion, minced
•5 tablespoons Mexican chili powder
•¼ cup celery, finely minced
•2 Tbs nutritional yeast
•2 Tbs lemon juice
•1 teaspoon Himalayan salt
•1 teaspoon garlic, minced
•½ tsp cayenne
1.  grind nuts into flour
2.  add in chopped veggies
3.  add in Mexican fiesta seasoning, nutritional yeast, garlic, lemon juice
4.  mix!

Nacho ‘Cheese’

2 C. potatoes, diced large
1 C. carrots, diced large
1/2 C. water
1/4 C. olive oil (or just use 1/4 an avocado)
2 tsp. salt
1 Tbsp. lemon juice (fresh is best!)
1/2 C. nutritional yeast flakes
1/4 tsp. onion powder
1/4 garlic clove (or 1/4 tsp powder)
Dash of cayenne
1. Boil the potatoes and carrots until soft.
2. Blend potatoes and carrots with the rest of the ingredients on high in blender until the cheese is extremely smooth. I use my high-powered VitaMix blender.
3. Store in refrigerator for up to a week

Baked Tortilla Chips

Small organic corn tortillas, no toxic additives in the ingredients 👀
1. Preheat oven to 400-420*F and line a baking sheet with parchment paper
2. Slice tortillas into 6 ships and spread evenly on parchment so none are stacking
3. Bake for about 15 minutes or until chips are golden and crispy 🤪🤪🤪✨ enjoy

Self Acceptance, Self Compassion, Self Love | Cara’s Kitchen Interview

No one is you, and that is your super power

What if today was your last day?

Who would you want to give one last hug goodbye? To express how deeply you care. To allow them see how amazing they are in your eyes, and how grateful you are for them.

What about giving one last hug to yourself as well?

Don’t go another day…

Wishing you could be any different than exactly as you are right now.

Counting your burdens instead of your blessings. Forcing yourself upstream, working towards goals that don’t nourish your heart and soul.

Not seeing the beauty in each moment- not realizing dreams due to a self worth deficiency. A love deficiency.

Love is an essential nutrient.

At the end of the day, I won’t need more money saved, certifications gained, or visions created..

all I will want to do is express and receive love.

Don’t look back on your life and regret all the days you spent lost in your own head.

Get swept away by the magic that you already are~

• Write a love letter to yourself
• A thank you letter to yourself
• A forgiveness letter to yourself
• Look at yourself straight in the eye in the mirror for at least 5 minutes and tell that beautiful miracle human you see how much you love them
• Write “get to-do” lists instead of “to-do” lists
• Count the moments that make you feel in awe
• Feed yourself beautiful vibrant food because you want to
• Dress up because you know you’re an absolute goddess
• Sing, laugh, and create what you want.
• What you want is what the universe wants.
• We are the universe.

sending so much love. I hope this helps someone out there

 

 

 

Daily Green Smoothie Bowl + Chocolate n Chickpea Oat Cookies | Vegan, Gluten Free

Not into salads? Just don’t have the time? Still want to feel your absolute best!?

Ditto! (well, I love salads) But honestly this is such a life savor for me because:

a. It actually tastes like ice cream (and if you know me, you know I cannot live without ice cream)

b. It is chock full of essential vibrant nutrients and satisfaction to recover from hard workouts and feel energized and stoked about life

c. I actually don’t have to take more than 5 minutes to make it. (really) !

 

Green Smoothay:

• 4 cups greens (fresh or frozen stick them in the freezer to keep them from going bad!)
• 2 tsp spirulina
• Probiotics, I used biohm
• 1-2 bananas (fresh or pre-peeled and frozen)
• 1/2 – 1 cup frozen blueberries
• 1 scoop plant protein powder, I used plant fusion cookies and cream
• 1 cup almond milk
  Blend until smooth and top with hemp seeds, granola, and more berries!

I topped my bowl with these Chocolate n Chickpea Oat Cookies 😛

Adapted from Tofu Fit Girl

Chocolate n’ Chickpea Oat Cookies

• 3/4 cup rolled oats
• 1 cup chickpea flour
• 2 ripe mashed bananas
• 1/3 cup almond butter
• 1/4 cup cacao powder
• 1 Tbsp maple syrup
• 1/2 cup raisins
• 1/2 cup chopped walnuts
• ~1/4 cup almond milk

Mix all ingredients in a bowl and bake at 350*F for 15 mins

Enjoy!

 

Chai Chickpea Superfood Cookie Dough Balls | Vegan, Gluten Free, Oil Free, Date Sweetened

Fall is! Well, here in Venice, CA it actually still feels like Summer… BUT the PSL (pumpkin spice latte) is back at Starbucks sooo therefore it’s time to throw pumpkin spice, pecans, and chai gingery goodness in absolutely everything.

I am a huge fan of drink mud.  The founders are basically neighbors of mine, local here in Venice. They have a great mission to help get people feeling energized and thriving without overstimulating the adrenals from coffee.  Their product drink mud has medicinal mushrooms, cacao, turmeric,  and Indian Chai spicee. It does have a tad of caffeine, making these superfood balls the best pick me up that ever happened!

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1/4 cup tahini
• 1/4 cup almond butter
• 8-10 medjool dates, pitted
• 1-2 Tbsp Drink Mud Powder: https://www.mudwtr.com/ . (option to use your favorite mix of spices and superfoods like pumpkin pie spice, spirulina, maca, hemp, cinnamon, cacao, etc.)
• 1-2 thumbs fresh ginger, grated (optional)
• 2-3 tsp vanilla extract
• sprinkle of pink salt
• 1 Tbsp pumpkin spice powder
• 1 cup pecans, chopped
• 1/2 cup cacao nibs
• 1 cup unsweetened dried coconut

Steps:

1. Food processor S blade: blend chickpeas, dates, tahini, nut butter, vanilla, mud powder, ginger, and salt until smooth
2. In a separate bowl, combine pumpkin spice powder, cinnamon, coconut, and pecans
3. Using a tablespoon, create balls of dough and roll them into the separate bowl to coat with pecans, coconut, and more spice
4. Keep in the fridge for about a week or freeze for about a month
5. Warning: you will feel like LIFE IS AMAZING after eating these and you may want to run 15 miles or something. Do your best not to eat them before bed 🙂

SNICKERDOODLES + How To Bake No Flour, No Oil, No Sugar, Vegan

Growing up in a home with a perpetual aroma of freshly baked bread and an ever-replenishing plate of homemade muffins, cookies, or brownies, I could never give up milk, butter or eggs. No way. How could I? Oh, and I definitely could not ever give up muenster cheese. The divine moldy cow teet fluid suffocated in sodium and grease, in between sour dough smothered in 100% cow fat, and grilled. Divine. Delicious acne. Heavenly mood swings, bouts of depression, energy crashes, and stomachaches.

Although I am not a French trained gourmet baker, my taste buds do not lie. There are certainly ways to enjoy baking, without the harmful baggage. Here, you will learn how to make scrumptious baked goods taste the way you like, and make you feel that glowing radiant health that you deserve. What is life without energy. Only alive radiant energy in my baked goods. peace sign  

1. Flour

“The whiter the bread, the sooner you’re dead.” ~Dr. Joel Fuhrman. Ideally, we want to transition from white flours to more wholesome flours or products.

Instead of 100% white flour, try:

• ½ whole grain or bean flour + ½ white flour
• Make your own oat flour: blend rolled or quick oats in the blender or food processor until flour consistency

Does what you are making really require flour? I used to think that cookies and brownies needed flour until I tried white bean snickerdoodles and black bean brownies that use beans for a base instead.

Little cholesterol and saturated fat bombs. There are lots of healthier alternatives.

The tried and true is the flax or chia egg:

1 Tbsp ground flaxseeds + 3 Tbsp water

1 Tbsp chia seeds + 3 Tbsp water

Mix until well combined and let sit until it forms a gel.

For a light and fluffy product, instead of 1 egg, try:

1. 2 tsp baking soda + 2 Tbsp warm water
2. 1 tsp aluminum free baking powder + 1 tsp. vinegar
3. 1 tsp. baker’s yeast dissolved in ¼ cup warm water

Mix until well combined and gelatinous

For thick and dense products, like brownies and cookies, instead of 1 egg, try

4. ½ cup mashed ripe banana
5. ¼ cup unsweetened apple sauce
6. ¼ cup canned pumpkin or squash
7. Ener-G Egg replacer product
8. 2 Tbsp cornstarch + 2 Tbsp water
9. 2 Tbsp potato starch + 2 Tbsp water
10. 2 Tbsp. instant mased potatoes
11. 2 Tbsp cornstarch + 2 Tbsp water

Mix until well combined and gelatinous

Tip: if you need to replace just an egg white, try:

Aquafaba: Don’t pour the canned bean liquid down the drain! Aquafaba in latin means “water bean”. It is the bean water from a can or from cooking beans.

Use a hand mixer or a stand mixer to whip it up and after beating for five minutes, the liquid will start to form stiff peaks, just like egg whites. To stabilize the aquafaba, add an acid such as lemon juice, vinegar, or cream or tartar. Use ½ teaspoon of lemon juice or vinegar or ¼ teaspoon of cream of tartar for ¾ cup of bean liquid. Adding an acid is especially helpful when you are making something that will not be eaten right away as it helps the aquafaba to remain aerated.

Aquafaba in Recipes:

• 1 tablespoon for one yolk
• 2 tablespoons for one egg white
• 3 tablespoons for a whole egg

Another egg white alternative:

1 Tbsp plain agar powder dissolved in 1 Tbsp water, whipped, cooled, and whipped again for each egg white.

There are lots of other egg replacements out there. Have you tried tofu scramble? For quiches and custards ¼ cup of pureed soft tofu works tremendously.

3. Milk

For a cholesterol, hormone, and unfavorable protein-free alternative try unsweetened and unflavored varieties of plant milks. Soy, almond, and rice milks are common neutral good ones.

Instead of buttermilk, try:

• 1 cup unsweetened soy milk + 2 Tbsp lemon juice or vinegar.

Combine ingredients in a mixing bowl and whisk until well combined and creamy. Equal to 1 cup buttermilk

4. Butter / Oil

            Solid or liquid, animal or plant, it is still 100% fat, absorbed way too quickly, very calorie dense, and not health promoting. Usually, these are added to moisten the product. What’s fabulous about vegan baked goods, is that they do not need to be cooked all the way since the ingredients do not harbor food born illnesses like salmonella. So, they will certainly be ooey, gooey, and moist. Yet instead of doing so with butter or oil, replace with applesauce, mashed banana, or another chia egg.

5. Sugar

            White sugar is stimulating, like a drug. It excites us and gets us addicted so we can’t stop thinking about it. After we have a hit of white sugar and our blood glucose levels spike, a crash follows. Leading to fatigue, depression, anxiety, and even headaches post-sugar hit. My recommendation? Stay away from drugs. Crack. Cocaine. White sugar. Etc.

Whole fruit is sweet enough! Dates are loaded with potassium (more potassium than bananas), fiber, and even have great iron and calcium too! Instead of sugar, blend pitted dates into your recipe. Make sure they are moist enough by soaking them in warm water for at least 15 minutes before using if they are too hard. They should be nice and mushy and combine easily.

Baking healthy vegan is the best. It’s super easy cleanup, no grease, no scrubbing, no flour everywhere. I love it. You actually feel like you did a service sharing these goodies with people too. No more giving away stomach aches and post-eating purging episodes. This is a real issue people. Now’s the time to inspire others with how delicious healthy baked goods can be! Your homework: Fail. Try and try again. I am certain you will make some incredible things. And I am certain some things won’t be the bees knees. That’s ok. Don’t let the fear of striking out keep you from playing the game. Have fun!

SNICKERDOODLES

Makes 10-12 cookies
Equipment:
– 2 baking sheets
– parchment paper
– food processor
– oven

Ingredients:
– 1 can white beans
– 1/3 – 1/2 cup pitted dates
– 1 ripe banana
– 1 1/2 tsp cinnamon
– 1/4 cup nut butter (1 ingredient only)
– 1/2 vanilla bean or 2 tsp vanilla extract
– 1 tsp baking powder
– 1 tsp baking soda
– chopped raw walnuts to garnish

1. Preheat oven to 350*F and line 2 baking sheets with parchment paper
2. In a food processor with an S blade, blend all ingredients except walnuts
3. Scoop out about 1/4 cup of dough onto parchment and using the back of a spoon or a knife, spread into a cookie shape
4. Bake for about 15 minutes
5. Once cookies are dry enough to get off of the parchement easily with a spatula, press walnuts into cookies and transfer to a plate or cooling rack
6. Enjoy 😛

I would love to help you however I can.
Schedule a Consultation with me: https://app.acuityscheduling.com/schedule.php?owner=13878540

The Hero Pot | Lentil Vegetable Healing Soup

Split red lentils cook in just 10 minutes and are an awesome source of iron, protein, fiber, and disease fighting properties. And to me, they almost take like cheese! Ugh so GOOD!  I make a different version of this soup at least every week lately.  Broccoli and onions one day.  Zucchini and mushrooms another.  The ginger, turmeric though.  So divine.  Give this a try!

The Hero Pot

• A large pot
• 1 red onion
• 2 garlic cloves
• 1 small chunk of ginger
• 1 tbsp ground or fresh turmeric
• 1 sweet potato
• 1 cup red lentils
• ~6 cups filtered water
• ~1/2 cup broccoli
• ~1/2 cup celery
• ~1/2 cup mushrooms
• ~1/2 cup peas
• Lime and avocado to garnish

1. Prep ingredients: chop vegetables, mince garlic + ginger
2. Sautee onions and garlic in pot in 1/3 cup of water (keep a jug of water nearby to add as needed)
3. Add turmeric, lentils, sweet potato, and 5 cups of water and bring to boil for about 10 minutes
4. Turn down heat to simmer and add in rest of ingredients to simmer for about 15 minutes
5. Take your superhero medicine 😛 enjoy